Benefits of Prenatal Exercise
Prenatal exercise provides a myriad of health benefits ranging from a positive self-image to improved circulation. As pregnancy takes your body through physiological changes, you and your healthcare provider should work together to carefully design a routine that will not strain you or your baby.
Prenatal Exercise Promotes Well-Being
Prenatal exercise can prepare your for labor by strengthening muscles while certain stretches can even help alleviate pregnancy pains. For
nesting moms-to-be, exercising is a good way to expel some extra energy. Benefits of
prenatal exercise include:
- Improved posture and appearance
- Minimized stretch-marks, varicose veins, and abdominal separation
- Enhanced circulation and flexibility
- Decreased muscle tension
- Increased energy, strength, and stamina
- Improved calcium absorption
- Feelings of well-being
Note: you should avoid strenuous workouts and check with your health care provider about any limitations regarding physical activity before attempting any exercises.
Prenatal Exercise Precautions
Pushing yourself beyond your limits may cause nausea, dizziness, and excessive sweating. Take preventative measures and consider the following precautions before hitting the pavement:
- Exercising may cause increased uterine activity.
- Avoid vigorous bouncing or exercises that might cause mild abdominal trauma.
- Avoid arching your back.
- Make sure to breathe continually while exercising. Exhale during exertion.
- Stay hydrated and drink plenty of fluids.
- Stretch sufficiently before performing aerobic exercises.
- Decrease your level of activity as your progress in your pregnancy.
You can still enjoy many of the activities you participated in before pregnancy, but doctors agree that you should listen to your body when you grow tired. Finally, do not start exercising on your own if you suffer from cardiac or respiratory conditions, diabetes,
placenta previa, or physical impairments that limited exercise before pregnancy.
Get Moving!
After your doctor has given you the green light to start working out, make sure you wear comfortable, loose clothing. A good pair of comfortable sneakers is also important to minimize the impact on your joints. The frequency of your exercising should be determined by your doctor, but to help get you started, consider the following:
- Stretching exercises can be done on a daily basis. Hold each position and stretch for 20 to 30 seconds. Do not overstretch yourself since your joints are looser during pregnancy.
- Low or non-impact aerobic activity can be performed roughly three times a week. Always remember to warm-up and do not exercise beyond the point of moderately heavy perspiration. Aerobic activity can be done for 15 to 20 minutes, depending on your stamina. Walking, yoga, and swimming are all considered safe and effective forms of exercise.
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